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Century setup/ergos.

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Century setup/ergos.

Old 11-07-05, 10:04 AM
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SteveAZ
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Century setup/ergos.

I will be doing my first century on the 19th but have a question about bike setup. First I know it's not a good idea to change anything before the ride so I figure I should impliment those changes now (if needed).

Up to this point I have done a few 60, 70, and 80 mile days but typically with stops and so on. The plan for this one is no stopping so I'm a little concerned about my bike setup as it's pretty aggressive with about a 4" drop from seat to bars (guessing). I'm thinking this may not allow me enough options to isolate different muscle groups? On the same hand, I still need to be relatively quick as to catch the drafts, do my share of pulls, and not hold up the group. Any input? My bars currently have about 3/8" to 1/2" worth of spacers above the stem, and my stem is flipped to -7 degrees.

One other thing, I know it's going to be chilly at first and will need to wear layers (upper body). Any advice on how to setup to make these easier to shed and store while on the go? I was going to wear a camelback with storage and was thinking a couple layers should go over it and 1 or 2 under it. Maybe long sleeves to tie around my waist for the top 2 layers?

Thanks for any input,
Steve
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Old 11-07-05, 10:21 AM
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IMHO, even with a 4" drop like that, as long as when your pedals are in the 3 and 9 o'clock position that you can support yourself without having any hands on the bars, you'll probably be ok.

Periodically, you can sit up to ease neck and back tension, then drop back to the hoods or drops once you're comfortable again.

Also, you can change the emphasis on leg muscles by varying how much push and pull you use on the pedals, which in turn, puts more emphasis on quads or hams, respectively.

Another thing to look at is your pelvic tilt on climbs. You can tilt your pelvis forward to transmit more torque into the pedals with less muscle strain.

Anyway, those are some of the techniques that I use, for what it's worth.
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Old 11-07-05, 02:47 PM
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Hmmmmm ... most people don't try to race their first centuries.

However, just a piece of advice about the clothing ... if you want to be able to take things off and put them on quickly, go with arm and leg warmers, and also things that can be zipped all the way off like vests or jackets rather than traditional jerseys with a half-zip.
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Old 11-07-05, 03:00 PM
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If you've done 80 miles with that setup...you should be fine

My seat was pretty high when I did 100mi in one day and I mainly had butt pain at the end

Good luck, I think you can do it!!
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Old 11-07-05, 03:32 PM
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Thanks NoRacer, I already do all those things, just a little nervous as I've never been on the bike that long without a break. I've noticed just a centimeter in seat adjustment can change which muscle group I primarily use, so that got me thinking maybe I should be in a more neutral position that would allow the most possible positions. Appreciate the input and confirmation.

Machka, I'm a bit older, but young at heart and mind , so I tend to be a bit ambitious and over confident at times. But what's the worst that can happen Thanks for the advice, that's what I was thinking, don't know that I'll have time to get arm and leg warmers though. Speaking of which, how do those come off, do they have a seam or do they have to go over you hands and feet. I had someone in a group ride in a pretty tight pace line trying to remove some and they were all over the place although, I'm pretty good at riding with no hands (see there's the over confident thing again ) I'm not so good at riding with no feet

Thanks Ovoleg! I'm sure my bum will be sore, I just don't want it to be dehabilitating and still be able to perform at my peak. (kind of feeling a bit of pressure )

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Old 11-07-05, 03:51 PM
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Originally Posted by SteveAZ
Machka, I'm a bit older, but young at heart and mind , so I tend to be a bit ambitious and over confident at times. But what's the worst that can happen Thanks for the advice, that's what I was thinking, don't know that I'll have time to get arm and leg warmers though. Speaking of which, how do those come off, do they have a seam or do they have to go over you hands and feet. I had someone in a group ride in a pretty tight pace line trying to remove some and they were all over the place although, I'm pretty good at riding with no hands (see there's the over confident thing again ) I'm not so good at riding with no feet

Steve
The arm warmers come off over the hands, but that's easy enough to do while still hanging onto the handlebars with one hand ... teeth on cuff, and pull.

My leg warmers have zips up the back of the calves so I can unzip them almost to the knee (nice big opening), then slide them down around my ankles, unclip one foot, slip it off over my shoe ... unclip the next foot and slip it off over my shoe. Or the other option is to just slide the leg warmers down below your knees and wear them something like I am in this photo:

https://ca.pg.photos.yahoo.com/ph/mac...ed.jpg&.src=ph
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Old 11-07-05, 03:58 PM
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Originally Posted by SteveAZ
...it's not a good idea to change anything before...
I just broke this rule. I bought an Ultegra group (upgrade) for my bike and started on it last week. I was planning on having it done before this past weekend so I could do any fine tuning before my first century on this coming Saturday. Well, I ran out of time so I took the bike to my LBS to pull the BB and install the new crank. I was having a difficult time getting the drive side out (righty-loosey, I know). I dropped it off Friday and the owner said, "it'll be ready tomorrow (Saturday)". It's Monday afternoon and I haven't ridden in 9 days. Still don't have the bike back. I have learned my lesson.

I know.....**whine**.
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Old 11-07-05, 04:01 PM
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undressing while riding is asking for a fall

I tried to turn on the rear blinker as I was moving and it ended up with an unpleasant interaction with the large chainring...

Taking off the arm warmer doesnt sound too bad but the leg one is really asking for it
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Old 11-07-05, 04:05 PM
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Originally Posted by ovoleg
undressing while riding is asking for a fall

I tried to turn on the rear blinker as I was moving and it ended up with an unpleasant interaction with the large chainring...

Taking off the arm warmer doesnt sound too bad but the leg one is really asking for it


That little move there with the leg warmers is NOTHING compared to one I saw a couple years ago ... the guy removed his TIGHTS while riding (yes, he had shorts on underneath). I was in awe!! If I even made the first move to attempt something like that I'd be lying upside down in the ditch!!!
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Old 11-07-05, 05:21 PM
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Originally Posted by ovoleg
undressing while riding is asking for a fall

I tried to turn on the rear blinker as I was moving and it ended up with an unpleasant interaction with the large chainring...

Taking off the arm warmer doesnt sound too bad but the leg one is really asking for it

I hear ya! Controlling the bike with my feet/legs...no problem. Start taking feet and hands off the bike, especially riding with others, not something I'd be comfortable with. I don't think my legs will be much of an issue. Maybe tall socks and wrap something around my knees that's easily removable.

Luckily I doubt I'll run into weather like Manchka had, this one is the Tour De
Tucson.

Good luck with that gapowermike, hope it works out.

Machka, what are you doing in that photo?
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Old 11-07-05, 06:41 PM
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Steve - you'll have fun doing El Tour. I did it last year. I wore arm/leg warmers with a windbreaker for the first 20-25 miles, then handed off the windbreaker to my wife who met me at a aid station. I stuck the arm/leg warmers in my pockets later on.

If you do a search, there's at least one thread here that has lots of advice on doing El Tour that helped me a lot.
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Old 11-07-05, 06:46 PM
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if you want to ride 100 miles at one go, unsupported, you'll want some storage on the bike for your layers and your food. I have an expandable seat wedge, but I find it difficult to add and remove things from it while riding, especially if I don't want to fling my tools out into the road while I'm dropping my jacket sleeve into the spokes of the rear wheel. So for a long ride, I use a little handlebar bag for snacks, or else a bigger one for snacks and clothing.
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Old 11-07-05, 07:10 PM
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Originally Posted by SteveAZ

Machka, what are you doing in that photo?

I'm rolling up my jacket so I can put it on the back of my bicycle. That was one of the few times on that ride where it actually warmed up enough for me to take it off.
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Old 11-07-05, 10:12 PM
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Originally Posted by DesertRoller
Steve - you'll have fun doing El Tour. I did it last year. I wore arm/leg warmers with a windbreaker for the first 20-25 miles, then handed off the windbreaker to my wife who met me at a aid station. I stuck the arm/leg warmers in my pockets later on.

If you do a search, there's at least one thread here that has lots of advice on doing El Tour that helped me a lot.
Not riding it this year Gordon?

How were the river crossings?

Thanks for the advice. My wife will actually be riding, although not the full distance so no support and no stops Looking forward to it though.
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Old 11-07-05, 10:37 PM
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"I'm thinking this may not allow me enough options to isolate different muscle groups? On the same hand, I still need to be relatively quick as to catch the drafts, do my share of pulls, and not hold up the group. Any input?"

I find the only thing about lower bars that bothers me is my lower back during and after a long (60+ miles) ride. I started doing lower back extensitons (3 sets of 10 holding 2 seconds three times a week) and it really helped during and after.

"One other thing, I know it's going to be chilly at first and will need to wear layers (upper body)."

I think it depends on how susceptible to cold you are. Everyone is different. I find that once my skin goes numb I'm ok because biking keeps my core warm. I can't talk because my face is frozen but I don't talk much when I ride anyway. I did the Tour a few years ago and went with just leggings for the knee pads and just kept them on all day. Saved on the sunscreen too. To warm the upper body a light nylon zip up windbreaker would be easy enough to take off and would fit in your jersey.

I'll be doing the 109 mile part of the Tour again this year. Should be a good time.
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Old 11-08-05, 01:21 PM
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Originally Posted by SteveAZ
Not riding it this year Gordon?

How were the river crossings?

Thanks for the advice. My wife will actually be riding, although not the full distance so no support and no stops Looking forward to it though.
Steve - no, not this year. I needed to adjust my riding schedule to give my wife more time to work out (& recover ). If I was faster, training wouldn't take so long. At least I'm staying in reasonable shape, & my cholesterol is lower than ever.

The river crossings are not a problem, as long as you're patient. I got to the river at the back of the bronze group & hit gridlock. Lots of riders trying to cross at the same time. I'd be leary of trying to walk fast through it anyway - too easy to turn an ankle on a hidden rock. I've got a photo on my computer at home of the crossing I'll try to remember to send to you to give you an idea of what to expect.

What do you mean by 'no support' for your wife? Meaning You?
There are plenty of aid stations throughout the route & the bike patrol can help with mechanical issues.
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Old 11-08-05, 03:28 PM
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I meant no support FROM my wife....BUT, it looks as though she will be doing the 33 miler and it doesn't start until 12:30. Soooo, now things look a bit less hectic. I think I'll have her meet us at a few preselected destinations to swap out water bottles, clothes, and goodies and then do the same for her after I complete mine.
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Old 11-09-05, 12:04 AM
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Originally Posted by SteveAZ
How were the river crossings?
Hi Steve, I'm riding my first El Tour this year too.

I checked out the river crossings two weeks ago and they don't look that bad. Which group are you starting in? If you manage to get at the front of the gold start area, you shouldn't have to deal with huge crowds at the santa cruz crossing. It's basically designed to spread out the field though, so there might be a little delay. I'm planning to start with the silver group and expect the crossings to slow me down. My original goal of 7 hours is seeming unlikely when I take river crossings and stops into account.

However, the upper river crossing is involves going down a LOOOOONG dirt driveway. Apparently in past years it was rideable if you were in one of the faster groups, but as of two weeks ago, the driveway was realy washed out and had lots of gravel on it. It's a long enough walk that I plan to throw on my cleat covers so I have better footing.

Also, I plan to carry my bike for all of both crossings. The first crossing is especially bad for giving people thorn flats.

After the second crossing is a good place for your wife to meet you with bottles. That way you don't have to carry your bike with full bottles.
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Old 11-09-05, 12:51 PM
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Hi Simplecycle,

We are definitely shooting for getting as close to the front of the gold crowd as possible. My initial goal was 6 hours but there are a couple guys in our group that really want to try and make platinum, a pretty lofty goal but what the heck.

Desertroller sent me a pic of the crossing last year(THANKS Gordon)....HOLY CRAP, that crossing gets a little congested. Hoppfully we'll be near the front of that or that will severely hamper any efforts at platinum.

Thank you for the low down on the recent condition changes, I too plan on carrying my bike and will have my wife meet us after the crossing (a few times).

Is the second crossing along Tangerine rd or is the fist right after the start and the second along Drexel?
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